Friday, October 30, 2015

October 30 2015


Class at 9AM and 5PM Today
Conditioning:

For Time:

20 Thrusters 95/65
20 Sumo Deadlift High Pulls 95/65
20 Push Press 95/65
20 Power Cleans 95/65
20 Front Squats 95/65

*Every Minute on the minute stop and perform 5 Burpees
* Workout begins with 5 Burpees
Scale as needed



Strength:

Front Squat
5-5-3-3-1-1....


Wednesday, October 28, 2015

October 28 2015



Conditioning:

As Many Rounds and Reps as Possible in 15 Minutes of:

10 Strict Pullups 
20 H.R. Pushups
30 Situps
40 Sec. Plank Hold
50 Walking Lunges
100 Double Unders 

Strength:

Deadlift
5-5-3-3-1-1

The Spartan Race at Fenway is less than two weeks away, if you were planning on signing up and haven’t you should probably do so now:https://register.chronotrack.com/r/12009?regOptionID=48886 -Team Name is DBSC - Who is already in?

Monday, October 26, 2015

October 26 2015



Strength:

Push Jerk 
5-5-3-3-1-1

*Take it from the floor

Conditioning:

As Many Rounds as Possible in 8 Minutes of:

3 Power Cleans (155/115*)
3 Front Squats
3 Push Jerks 

Rest 3 Minutes

As Many Rounds As Possible in 8 Minutes of:

10 Toes To Bar
15 WallBalls
30 Double Unders (90 Singles)

* Weight on the first triplet should be heavy but not so heavy that you are staring at a bar for 8 minutes - The goal weights listed are for those of a strong male and female.  A good place to scale from is using ABOUT 80% of your max jerk for the day.  This is of course assuming there are no safety issues or holes in your ability to power clean and front squat that weight.  Still unsure? Ask a coach....

Friday, October 23, 2015

October 23 2015



Class at 9AM and 5PM Today

Conditioning:

2 Rounds for Time of:

Sprint 400M
15 Toes to Bar
30 Deadlifts 225/155 (or roughly 50-60% of a safely performed 1 rep max)
45 KB Swings 53/36 

Strength:

Barbell Row
5-5-5-5-5


Wednesday, October 21, 2015

October 21 2015




Conditioning:
For Time:

100 Double Unders (300 Singles)
Then:
4 Rounds for Time:
12 Thruster 75/55
12 SDHP 75/55
Then:
100 Double Unders

Strength:

5 Sets of the following complex climbing in weight each set:

3 Strict Press + 3 Push Press

Monday, October 19, 2015

October 19 2015


Class at 9AM, 5PM and 6PM Today
Conditioning:

For Time:

50 Box Jumps
50 Jumping Pullups
50 Kettlebell swings 36/25
50 Walking Lunges
50 Knees to Elbows
50 DB Push Press 30/20
50 Supermans
50 Wallballs
50 Burpees
50 Double Unders

Strength:

Back Squat 
5-5-5-5-5


Still looking to fill the 9am class, if you know people who may be interested in this time slot have them email Breslin.Dave@gmail.com

Group Training

Who is it for:

Anyone looking to increase their overall fitness level, lose weight and/or gain strength.  Whether you are getting in shape for a challenge, a sport or just to feel better about yourself this is the class for you.  All ages and fitness levels welcome.

What you can expect:

Each workout will be different from the last and you will never get bored or plateau in your training as a result.  Every movement is scalable for anyone’s fitness level and will be gone over during class so that no one feels unsure or unsafe.  With a mixture of weightlifting, gymnastics, strongman/woman and cardio there is no better way to become all around fit and physically prepared.

Friday, October 16, 2015

October 16 2015



Class at 9AM and 5PM Today

Conditioning:

With a running clock perform:

Minutes 0-7
Run 1200M then:
Max Wallballs
Minutes 7-9
Rest
Minutes 9-15
Run 800M Then:
Max Russian KB Swings 72/53
Minutes 15-17
Rest
Minutes 17-22
Run 400M Then:
Max Burpee Pullups

Score is sum of reps for each round
Scale as necessary so that intensity can remain high but safe during work portions

Strength:

Deadlift 
5-5-3-3-3

Wednesday, October 14, 2015

October 14 2015






Conditioning:

Ascend through the following movements for as many reps as possible in  9 minutes in rounds of:
3,6,9,12,15,18,21....etc

Thruster 95/65
Burpee over Bar

REST 5 Minutes
Then:

Decend back down the couplet starting at the last completed round for time
with a 9 minute cap.... Also HAVE FUN.........

**Scale the weight on the barbell as needed

Strength:
Strict Press
5-5-3-3-3

Monday, October 12, 2015

October 12 2015



This workout as well as EVERY other workout is written with the loads and goals of a fit individual in mind. That is why often we have a time cap on it and are always checking and assigning weights on an individual basis different from what is written here.  The movements can be scaled, the loads can be scaled and the time under tension can be scaled.  Just because it says the front squats should be done at Body weight does not mean you have to use that, are ready for that or that amount of volume would even be beneficial for you. Believe it or not, there is no sadistic thought process behind this type of training, I have no desire to watch you suffer through something you shouldn't be doing, that's not what I'm in this for.  The ability to perform these workouts as they are written takes time, dedication, trust and commitment. We are lucky enough that the majority of our core members have been here with us for about two years and are committed and trust the process.  Because of that I have seen many of them go from almost no load on the barbell at times to close to, if not the weight that is suggested.  I have watched those that have stayed committed become stronger, more fit and most importantly healthier by allowing time, discipline, sacrifice and commitment to change them.  Nowadays a lot of people want to skip the process and somehow hit a button to download their fitness, you can see it any weekend you want at road race of any distance where a large amount of the people are way out of shape and taking on something they haven't put the time into, haven't sacrificed for and are not ready for.  The only people that I often hear complaints about excessive soreness or nagging reoccurring pains are those who show up only when its convenient for them, inconsistently and aren't committed.  These people are not here enough to become conditioned to the type of workout we are doing and are trying to keep up with the people around them that are - PLEASE STOP DOING THAT.  If you are new to this type of training, take your time, no one here got where they are overnight.  Ask if you are not sure about something and tell us if something is bothering you.  The classes now have people at all different levels of fitness and just because you're in the same room with other people the only workout that matters to you should be your own.  If you at anytime find that this is not the type of training that you want, not one of you is under contract and I will give you a 100% refund, I totally understand that this is not for everyone.  If this is something you are ready to work hard for, sacrifice for, be patient with, stay committed to and have a desire to change your health and fitness level for, please keep coming.  If not, new member or old, let me know so I can make room for those that are.

Conditioning:

5 Rounds for Time of:

45 KB SDHP 53/36
15 Front Squats 

(FIT Men should use their own bodyweight on the bar/women 3/4 bodyweight)
If say your 5 rep max front squat is under your bodyweight of course you shouldn't be using that weight for 15 reps a good place to start would be maybe 70% of your 5 rep max.  
UNSURE?  ASK A COACH

Strength:

Barbell row
5-5-3-3-3





  

Friday, October 9, 2015

Oct 9 2015



Class at 9AM and 5PM Today
Regular schedule Monday
Conditioning:


As Many Rounds as Possible in 15 Mins of:

20 Deadlifts 185/135 
15 Toes to Bar 
5 Pullups

**Scaling for the deadlift should be roughly 50-60% of 5 rep max

Strength:

Front Squat 
7-7-5-5-5

Wednesday, October 7, 2015

October 7 2015


Class at 9AM, 5PM and 6PM Today

Conditioning:


4 Rounds for Time of:

Run 400M
20 Alternating DB Front Rack Lunges 35/20
15 DB Hang Cleans 35/20
10 Jerks 35/20

Strength:

Bench Press
7-7-5-5-5

Monday, October 5, 2015

October 5 2015


Classes at 9AM, 5PM and 6PM Today

Conditioning:


3 Rounds for max reps of: 

KB Swings
Wallballs
Bike Cals
Burpees
KB SDHP

1 Min each station, 15 seconds rest to transition to next movement.  
3 Times through 
Score is Total Reps

Strength:

Deadlift
7-7-5-5-5

Reminders:


A team has been created for the Fenway Spartan Race on November 7th. To join the team, register for the Saturday morning race here: HERE and don’t forget to click on join an existing team when asked….Team Name is DBSC – EVERYONE SHOULD sign up!


Friday, October 2, 2015

October 2 2015


Class at 9AM and 5PM Today

Conditioning:
 As many rounds as Possible in 15 Minutes of:

15 Box Jumps 24/20
12 H.R. Pushups
9 Push Press 115/75

*Try to stick with push presses on these, not jerks unless completely necessary

Strength:

Strict Press
5-5-3-3-3